The Truth About Soy

Soy is one of those food products that sparks debate. Some rave about its health benefits, while others declare that it is genetically modified poison to be avoided at all costs. This may leave you wondering whether you should eat soy products or not. This article takes a detailed look at soy and its health effects to determine whether it’s good for you.

What is Soy?

Soy is a popular legume of Asian origin. People who follow a vegetarian diet often use soy to replace meat. Soybeans are healthful and rich in protein, giving them numerous nutritional uses. People can eat them, drink them in milk alternatives, and take them in the form of supplements. The most commonly used soy products are tofu, tempeh, soy sauce, soy milk, miso, and edamame. 

Soy products are either processed or unprocessed. The healthiest and most nutrient-rich form of soy is when it’s unprocessed, such as tofu, soy milk, edamame, and tempeh. Unprocessed soy contains all the essential amino acids—fiber, potassium, magnesium, B vitamins, calcium, iron—and the good fats, omega-3 and omega-6 fatty acids. In the United States, the majority of soy that is consumed is in the form of processed soy, such as soy sausage, tofu hotdogs and other meat alternatives, which have much less nutritional value and may potentially be harmful.

Benefits of Soy

One benefit of soy comes when they are eaten as a replacement for foods like red meat and other options high in saturated fat. Substituting soy over these foods may lower LDL cholesterol, as well as reduce blood pressure. In an extensive review of 35 studies, researchers found that eating soy products reduced LDL (bad) cholesterol and total cholesterol while raising HDL (good) cholesterol. 

Soy isoflavones are polyphenols found in soy products and other plants. Therefore, eating soy could help protect against breast cancer, gastrointestinal cancer, and prostate cancer. Eating a high-fiber diet is also tied to lower colon cancer rates, and soy foods like edamame and tempeh both have plenty of roughage.

In addition to protecting us against cancer, soy isoflavones also preferentially interact with a type of estrogen receptor involved in cognitive functions, though the benefits appear to depend on age, gender, and ethnicity. Because they interact with estrogen receptors, soy isoflavones have also been studied for preventing menopausal symptoms and premenstrual syndrome.

Tofu, tempeh, miso, and soy milk are all fermented which provides our bodies with a natural source of probiotics. Probiotics keep our microbiome healthy and diverse which helps with our immune system, inflammation, and mental health.

Many people are concerned about the risk of breast cancer when it comes to soy. However, the majority of recent, high-quality studies have found that unprocessed soy is not linked with breast cancer risk, and in fact a moderate consumption could even offer some protection. On the other hand, processed soy, such as the meat alternatives described above, can be very harmful to your body and can have the potential to increase the risk of breast cancer.

Contact Nutrition for Optimal Performance

If you have questions about how to implement unprocessed soy into your diet, email me at theresadelorenzo123@yahoo.com or contact me on my website.

For recipes on incorporating soy into your diet, check out my recipe page!